Stubborn belly fat.. The arch nemesis of all people looking to fight off those last couple pounds.
When you’re crushing your workouts, doing a lot of cardio, and eating healthy, it can feel demotivating when there is that bit of belly fat that just won’t budge no matter how hard you try.
Here are 5 reasons why that bit of lower belly fat just WON’T GO AWAY.
1 – You’re Only Doing Steady State Cardio & Ab Workouts
Many people still think to see Ab definition, they should do endless amounts of cardio. To be clear, at first, steady state cardio may help you shed some pounds, but this will only last 4 – 6 weeks.
This is where progressive weight training programs come in.
Having a properly structured weight training routine that focuses on large compound movements that isometrically engage your core will not only burn fat in your midsection, it will build lean muscle in all the other places that you want as well and set your body up to burn more calories throughout the day.
Our Personal Trainers in Miami can put together a weight training program perfectly suited to your current fitness level and goals.
The next step to maximize fat loss is by doing H.I.I.T. (high intensity interval training) workouts. H.I.I.T. training takes your “cardio” to the next level by recruiting high threshold muscle fibers, building muscle, and increasing growth hormone so that you can burn calories later; steady state cardio does NOT do this.
An example of a great H.I.I.T workout would be…
8 sprints for 30 Seconds @ 95% of full speed/ resting 2 minutes in between.
1 – You’re Not Getting Enough Sleep
Getting under 7 hours of sleep a night can affect your body negatively in many ways.
The main one being weight gain.
If you’re sleeping less than 6.5 hours a night
Your appetite will increase causing you to make poorer food choices.
Your cortisol levels will say elevated keeping more fat in your midsection
Recovery from your workouts will be anywhere from 25 – 40% less, and…
You’ll reach exhaustion in your workouts 20 – 40% quicker.
Here are a few tips at increasing the amount of ZZZZ’s you get every night.
We recommend not looking at your phone, tablet or TV about an hour before bed as the blue light can keep you awake.
Avoid caffeine after midday.
Keep the room you sleep in cool.
Keep the same sleeping routine throughout the week, EVEN ON THE WEEKENDS. Sleeping in on the weekends can mess up your sleeping pattern for the week ahead.
3 – 0 Calorie Sodas
Diet Sodas are often marketed as a “healthy” option by being labelled “0 Calories”, however, these drinks being a “healthier” option is simply a farce.
In short, and in general, the problem with consuming too much sugar over time is that the pancreas releases a high amount of insulin. Over time, this can lead to insulin resistance (Type 2 Diabetes).
Studies show that the artificial sweeteners in diet sodas have the same, IT NOT WORSE, effect on Insulin levels.
Long story short, if you’re drinking diet sodas we have some advice for you…DON’T.
4 – You Need More Magnesium
Magnesium is required for more than 300 chemical reactions in our bodies, including keeping the heart rhythm steady and regulating our blood sugars.
What does this mean for you? Adequate amounts of magnesium equals LESS BELLY FAT.
Magnesium has also been noted to reduce fluid retention which can make you look and feel bloated.
Foods rich in magnesium include leafy green vegetables, beans and nuts.
You can also supplement your diet with magnesium (Consult with your healthcare practitioner first). Anywhere from 200 – 500mgs per day is advisable and the best time to take it is either with your post workout meal/ shake, or, at dinner.
Need assistance with getting rid or your stubborn belly fat?
- Food List
- Stretching, and
So that you can quickly and efficiently get to your goals.
Or, if you just have a quick question, don’t hesitate to contact us if you still want extra help or expert fitness and nutrition advice from our personal trainers.